How to Prevent Hypertension

          How to Prevent Hypertension

              

Hypertension

Hypertension is a type of diseases in which the value of blood pressure in the blood vessels is greater than normal. Normal blood pressure is 120/80 mm/Hg. Systolic blood pressure is 120 while diastolic is 80 in adults. In the older persons, this value may differ slightly but counted as normal. It is dangerous when systolic blood pressure goes above 140 and diastolic above 90. Hypertension is a fatal disease if not controlled properly. So it should be taken seriously and treatment should be done as early as possible.

Complications associated with hypertension

Long-term hypertension has been proved to increase the likelihood of an individual developing cardiovascular disease. Other complications of high blood pressure include:

• poor circulation of blood in the body tissues
• damage to the heart muscle and tissue
• a risk of heart attack
• a risk of stroke
• a risk of kidney failure

To avoid a hypertension diagnosis, make these healthy lifestyle choices:

1. Maintain a normal body weight

Maintaining a healthy body weight provides many health benefits. If you are overweight, losing as little as five to 10 pounds may help lower your blood pressure. Being overweight puts extra strain on your heart, increasing the risk of developing hypertension and damage to your blood vessels that can lead to serious health issues. People who are overweight should try to lose weight, and people of normal weight should avoid gaining on any pounds. If you are overweight, losing a bit can help prevent high blood pressure.

2. Take a balanced diet

If you have hypertension, it's best to eat meals low in saturated fat, trans fat, cholesterol, salt (sodium), and added sugars. Eating balanced diet can help keep your blood pressure under control. Eat plenty of fruits and vegetables, having all type of vitamins, especially those rich in potassium, and avoid intake of excess calories, fat, and sugar.

3. Reduce salts intake

Too much salt or sodium can cause your body to retain fluid, which causes hypertension. The majority of the persons can avoid hypertension by reducing intake of salts. The table salt used at home contain mineral sodium, it is the main factor to raise blood pressure. The higher the sodium intake, higher will be the blood pressure. You can reduce your total salt intake by avoiding high-sodium packaged and processed foods and not adding extra salt to your meals.

4. Exercise regularly

Your risk of hypertension increases with age, but getting some exercise can make a big difference. And if your blood pressure is already high, exercise can help you control it. Start slow and work more physical activity into your daily routine. Keep moving to prevent hypertension. The more exercise you do the better, but even a little bit can help control blood pressure. Moderate exercise for about 20 minutes a day is good.

5. Limit the alcohol

Drinking too much alcohol can also cause hypertension. So to help prevent high blood pressure, if you drink alcohol, limit how much you drink to no more than two drinks a day if you are male.  Limiting alcohol consumption can also help to prevent high blood pressure. By drinking too much of alcohol, you are doubling the chances of hypertension. If you are at the risk of hypertension, avoid it completely.

6. Try to enjoy your life

Chronic stress is an important contributor to high blood pressure. Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking. So always try to be happy and enjoy your life.Be a stress-free person. Be positive in your attitudes. Never think negatively.

Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what's causing your stress, consider how you can eliminate or reduce stress.

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